All posts by Eugenia

My art: http://eugenialoli.com

Ketovore Whey Protein Bread

I’ve tried many keto breads in my low carb times, but none really did it for me. They were either too eggy, or too cheesy, or too nutty. Not to mention the high omega-6 inflammation you get if you eat too many nuts. Well, enter the whey protein bread. It tastes just like real bread, it’s not moist inside like most nut breads are, and contains half the net carbs per slice than an equivalent nut bread. By far my favorite keto/carnivore bread.

Ingredients
* 50 gr whey protein isolate (not collagen peptides)
* 113 gr (half a block) cream cheese in room temperature (soft)
* 3 large eggs
* 25 gr psyllium husk powder
* 2 teaspoons baking powder (use a real one, most of them have corn starch as first ingredient, and more carbs)
* 1.5 Tablespoons apple cider vinegar
* 1/3 teaspoon salt
Also:
* A bit of avocado oil
* Some sesame or poppy seeds (optional)

Method
1. Preheat the oven at 325 F. Coat an 8″x3.5″ bread pan with some avocado oil.

2. Using a hand mixer, mix the eggs with the cheese in a bowl, until smooth.

3. Add all other main ingredients and mix well until a smooth batter is created.

4. Pour to the bread pan. Sprinkle with some sesame and/or poppy seeds.

5. Bake for 35-40 minutes until golden brown. Remove it from the pan, and place on to a cooling rack. Cut it only when it’s completely cooled down. Enjoy!

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Keto Singapore Noodles

I felt adventurous on my keto OMAD diet today, so I keto-ified a popular Asian recipe. Overall, about 7 gr net carbs per portion. Here it is.

Ingredients
Char Siu pork (optional, just use plain tenderloin pork if you like)
* 150 gr of tenderloin pork cut in 2.5″ cubes
* 2 tbspoon of sugar-free ketchup
* 1 tbspoon tamari Gluten Free soy sauce
* 1/2 tbspoon Chinese 5 Spice
* 1/2 tbspoon ginger
* black pepper
* 1/2 tbspoon erythritol
* 1/2 tbspoon avocado oil
* 1/2 tbspoon rice wine vinegar (optional)

The curry sauce:
* 1 tbspoon of yellow curry powder (madras if possible)
* Salt & pepper
* 1/2 tbspoon turmeric
* 1/3 teaspoon hot chilli powder or cut chilli pepper to taste
* 1 tbspoon water
* 1/2 teaspoon peanut oil (optional)
* 1/2 tbspoon dry sherry (optional)

The rest:
* 1/4 of a large onion, cut in thin wedges
* 1/4 of a red bell pepper, cut coarsely
* 1/4 of a green bell pepper, cut coarsely
* A small handful of mung bean sprouts
* 2 scallions, cut in 2″ pieces
* A 4″ piece of daikon (Japanese radish)
* 1 egg
* 75 gr shrimp
* Avocado oil as needed

Method
1. Mix well all the char siu ingredients in a big bowl, except the pork. Then, marinate the pork in it for 3-4 hours in the fridge. Bake the pork at 375 F for about 45-50 minutes, turning once. When done, cut it in small pieces. I personally do a lot of char siu pork and then freeze the rest (since it doesn’t make sense to bake or barbeque just 150gr).

2. Create the slurry for the curry sauce by mixing all the ingredients and set aside.

3. Peel, and spiralize the daikon to look like noodles. You can get a cheap spiralizer from Amazon for $7, or a hand-cranked spiralizing machine for $35. The second option is the best, because some daikons don’t fit on the cheap ones.

4. Add some avocado oil and stir-fry the daikon noodles for 2-3 minutes until done (al-dente are best). Remove from pan laid on to some kitchen towels (to drain their water) and set aside.

5. Add avocado oil and fry the shrimp with some salt. Set that aside when it’s done.

6. Add avocado oil and let it get somewhat hot. Add the large onion and the white part of the scallions, and constantly stir. After it starts getting semi-translucent after 1-2 minutes, remove and set aside (all veggies here should have a crunch). Do the same for the peppers.

7. Add an egg and stir it as if you’re doing scrambled eggs. Add the mung beans and stir. 20 seconds later add the onions and white scallions, shrimp, pork, peppers back. Add the curry sauce and stir well to mix for 10 seconds. Add the noodles. Mix well. Add the green parts of scallions. Mix again. Serve.

Keto sushi roll

Using Ruled.me’s recipe, my husband and I made this awesome keto maki roll. Came out great. Over the original recipe I’d suggest people use coconut aminos instead of soy sauce in the cauliflower rice, because aminos is more sweet, so the flavor gets closer to real sushi rice. I did serve it though with tamari gluten free soy sauce. Yum!

Primal/Keto Focaccia

I felt like making some focaccia today (one of my favorite breads along ciabatta). I used this Paleo/keto recipe, but I modified it: I added some almond flour and flax meal, a bit more baking powder, and I used just egg whites instead of full eggs (it comes out too eggy otherwise). Note: the batter needs to be rather thick in order to be spread into shape with a spatula.

For the dipping, I used this recipe. Overall, not too shabby at all.

Creamy Salmon

Creamy wild Alaskan salmon with veggies. Perfect for any low carb diet.

Ingredients
* 2 fillets of wild Alaskan salmon
* 1 tbspoon avocado oil
* 3 tbspoons pastured butter
* 2 cloves of garlic, minced
* A small shallot, chopped
* 1 tbspoon of almond flour
* 1 cup sour cream
* 1/2 cup parmesan
* 1/3 cup sliced mushrooms of your choice
* 1 cup broccoli florets
* 1 tbspoon capers
* 1 tbspoon chopped chives
* 2 tbspoons chopped parsley
* lemon juice to taste
* black pepper to taste

Method
1. Descale and wash the fish. Fry the salmon with the avocado oil for a few minutes, turning once (do not overcook). Remove its skin and eat it (if applicable). Add lemon juice on the fish, and set aside.

2. In a small pan heat water and add the mushrooms to boil for a few minutes. Add the broccoli florets for another 1-2 minutes (must remain a little bit crunchy). Strain, set aside.

3. In a large pot heat the butter with the black pepper, garlic and shallot. When browned, add the sour cream and parmesan. Stir to combine, but don’t let it get too cooked (no more than 30 seconds on fire, just enough for the parmesan to melt).

4. Cut the salmon in small pieces, add it to the cream. Add the mushrooms, broccoli, and capers, and carefully combine. Sprinkle with chives or parsley, serve with spiralized “zoodles”.

Eugenia’s Keto Bread

It took some research to bring together elements from different keto recipes and come up with this recipe, but the result is really good. It has 24.5 gr of net carbs for the whole loaf, 140 gr of fat, 80 gr of protein, 1780 calories. Toasts well.

Optional ingredients are the yeast, cream of tartar, and erythritol, but I’d highly recommend them in order to reach that “white bread” feel and taste. You only save 1.2 gr of overall net carbs by not using these. If you’re not into erythritol, you can use a pinch of pure monk fruit extract, which is the new darling in the keto diet circles (like sugar alcohols it doesn’t raise blood sugar, while is considered healthier).

Keto Bread

Ingredients
* 110 gr (1 cup) almond flour
* 25 gr coconut flour
* 15 gr ground flax meal
* 10 gr psyllium husk powder
* 2 tsp gluten-free baking powder
* 1 tbspoon gluten-free active dry yeast
* 2 tsp erythritol (or a pinch of pure monk fruit extract) [optional]
* Hemp heart seeds (optional)
* Sunflower seeds (optional)
* 1/4 tsp garlic powder
* 1/2 tsp salt

* 50 gr pastured cream cheese
* 50 gr pastured butter
* 1 tbspoon apple cider vinegar

* 8 large egg whites
* 1/4 tsp cream of tartar [optional]

* 1 tbspoons of sesame seeds, poppy seeds

Method
1. Melt the cream cheese in the microwave for a few seconds. Combine it with the almond flour, coconut flour, yeast, baking powder, erythritol, flax meal, psyllium husk powder, and sea salt in a large food processor. Pulse until combined, usually 2-3 times.

2. In a sauce pan add the butter, remove from the low fire when all melted. Add it to the food processor. Add the apple cider vinegar too. Pulse a few times, until you get a crumbly consistency.

3. In a very large bowl, beat the egg whites with the cream of tartar until stiff peaks are formed.

4. Add half of the stiff peak whites in the food processor and pulse 2-3 times.

5. Gently fold using a spatula the food processor contents into the rest of the stiff peaks on the large bowl. They should combine, but the fluffiness should remain. The batter should not be stiff, it should resemble a pancake batter. If too stiff, add a bit of warm water.

6. Turn on the oven at 400 F for 1 minute. Turn it off.

7. Oil well a loaf pan (you can also use lined parchment paper for easy removal). Pour the batter into the oiled pan. Sprinkle on top the sesame seeds, or other seeds of your liking. Then, place the baking pan in the oven and wait for it to rise for about 30-45 minutes.

8. Bake for 50-60 minutes at 300 F, or until really browned. If it’s getting removed easily from the loaf pan, remove it and let it cool on a rack. Otherwise, wait a few minutes before removing from the pan so it doesn’t stick on it. Enjoy!

TIPS
– Add a bit of lemon juice into the food processor during step 3 if you plan to have the bread stay fresh for a bit longer than usual.

Keto birthday cake

A cake I made for the birthday of a friend. Came out rather nice, even if erythritol isn’t very sweet, no matter how much of it you use (I used almost double the quantity than the original recipe).

Kolokythopatates

As always, this oil-free recipe is 200 calories. This one also happens to be a vegetarian dish.

Kolokythopatates

Ingredients (for 1)
* 1 large tomato
* 150 grams zucchini
* 150 grams of a peeled turnip or rutabaga
* parsley, onion and garlic (chopped)
* salt, pepper, oregano
* Optionally: a sliced carrot, cauliflower rice

Method
1. Blend the tomato.

2. Wash, then cut the tuber and zucchini in thin oval slices. Preheat the oven at 400F (200C).

3. Add 1.5 cup of water (even better: bone broth) along the rest of the ingredients in a baking dish.

4. Bake until most of the water is evaporated, the sauce is thickened and the veggies are cooked through. Serve hot.

Fasolakia (Green Beans)

This fresh string-beans dish only very few calories, but if you prefer it with a bit more substance you can add some turnip or rutabaga in it.

Fasolakia

Ingredients (for 1)
* 300 gr green beans
* 100 gr of peeled rutabaga or turnip
* 1 medium-size tomato
* A bit of chopped onion
* 1/2 cup of mushrooms, sliced
* salt and pepper to taste

Method:
1. With a kitchen knife cut and throw away the two edges of each bean. Wash the beans and the tubers.

2. Cut the tubers into small cubes. Finally-chop the onion and tomato (or use a cheese grater for the tomato).

3. In a pan under medium heat add all ingredients and 2-3 cups of water or even better, bone broth. Stir a few times.

4. Cover the pan and let it simmer until the veggies have cooked through and the tomato sauce is thickened. Serve hot.

Calzone

I made some ketogenic calzone tonight, using the same kind of dough that I use for my keto pizza. Husband loved them. I stuffed them with shiitake mushrooms, ground meat, jalapenos, onion, garlic, spices, and a teaspoon of tomato sauce. Next time I’ll drop the tomato sauce and use cheddar instead.